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Traps and neck

Farmer's Walk (Trap Bar)

The Farmer's Walk (Trap Bar) is a strength exercise with a trap bar for your traps. Share of the load in the Zulta muscle model: forearm flexors 22%, upper traps 18% and spinal erectors (lower back) 10%.

Level: IntermediateEquipment: Trap barMulti-joint (compound)

How to do it

  1. Load a trap bar and step into the middle of it.
  2. Hinge down, grip the center of the handles and stand up tall like a deadlift.
  3. Brace the abs and set the shoulders back and down.
  4. Walk forward with short, controlled steps for 20 to 40 meters, breathing steadily.
  5. Stop, hinge back down and set the bar on the floor.

Tips

  • Keep the bar level so the plates do not tip forward or back.
  • Walk heel to toe with small steps so the bar does not hit the shins.

Common mistakes

  • Rounding the back when lifting or setting down the bar.
  • Walking too fast so the bar starts to swing.

Muscles worked by the Farmer's Walk (Trap Bar)

  • Forearm flexors Primary22%
  • Upper traps Primary18%
  • Spinal erectors (lower back) Secondary10%
  • Obliques Secondary10%
  • Gluteus medius Secondary8%
  • Calves (gastrocnemius) Minor5%
  • Gluteus maximus Minor5%
  • Quads (vastus lateralis) Minor5%
  • Mid traps Stabilizer5%
  • Upper abs Stabilizer4%
  • Forearm extensors Stabilizer4%
  • Rotator cuff Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Walking with a heavy load held still is a grip, trap and trunk exercise: grip and upper traps hold the weight, the obliques, erectors and glute medius keep the body upright on each single-leg step.

Farmer's Walk (Trap Bar) alternatives

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Farmer's Walk (Trap Bar) work?

Mainly the forearm flexors and upper traps. The spinal erectors (lower back), obliques and gluteus medius assist.

Is the Farmer's Walk (Trap Bar) good for beginners?

The Farmer's Walk (Trap Bar) is rated intermediate. Learn the technique with a light weight first.

What is a good alternative to the Farmer's Walk (Trap Bar)?

For example the Farmer's Walk, Dumbbell Shrug Walking and Pinch Grip Carry. They train mostly the same muscles, some with different equipment.

How do you make the Farmer's Walk (Trap Bar) harder?

Add weight or reps, or move on to the Yoke Carry and Zercher Carry.

Sources

  • McGill et al. 2009, JSCR 23(4):1148-1161 (strongman events)

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